23
Apr
4.24.15
WARM-UP
5 min easy Row/Bike/Run
2×10 Wall Slides (Y’s, arms out at 45 degrees)
2×10 Seated External Rotation w/ elbow on Knee
2×20 Band Pull Aparts
2×5 Clapping Pushups (As high as possible)
STRENGTH/SKILL
3×4 Push Press @ 80%-85%-85% of Shoulder Press 1RM (4 count lower)
METCON
3 Rounds
5 DL @70%
10 Box Jumps 30/24
400 meter Run
5 min rest
30 Burpee Pullups for time
EXTRA WORK
Pressing Jerk Balance 4×5 @45-115
3xME Weighted Pushups on Knuckles
CORE
150 Banded Good Mornings
MOBILITY
2 Min Frog Stretch
2 Min Squatting Internal Rotations
2 Min Butterfly